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If you’re feeling overwhelmed by broken or unachieved New Year’s health resolutions, don’t fret! Here’s a regimen that’s not only ultra simple, but will have you looking and feeling so great you may even want to continue on after the ten days are over.

Detoxing does not mean that you need to starve yourself and only drink juices all day so that you want to rip everyone’s (kids, husband & co-workers included) head off who get within a 10 block radius of you. A detox diet gives your body a break. While you may experience occasional cravings or headaches (especially if you have been leading a very toxic life,) by day 3 you should be looking and feeling incredible. So, stick with it!

Try the “Be in Balance ’10 for 10′ Detox Diet” by nutritionist Katherine Pennington;

For 10 days, take these 10 out of your diet:

Sugar (agave nectar and stevia allowed)
Animal products (this includes fish!)
Dairy (milk, cheese, dressings with dairy)
Gluten (pasta, rice and yes, your morning bagel!)
Alcohol
Caffeine (Green tea or Yurba Matte ok)
Nicotine
Salt (sea salt & gomasio allowed)
Soda (yes, diet causes weight gain too!)
Processed foods (chips, processed bars, junk food)

10 days is the right timeframe to make real lasting change. But, if you can only do 5 or 7 days, then just do that. Perhaps you will choose to do 5 days during the week and take the weekend off. Any change you make is a step in the right direction!

For 10 days, commit to doing these 6 things:

#1 Take a good probiotic daily

When clients come to me, the first thing I do is to make sure they are taking a good probiotic daily. Because many of us our assaulted on a daily basis by toxins in the environment and foods we eat as well as robbed of our healthy bacteria by the antibiotics and other drugs that we take, it is essential that we repopulate the good bacteria into our gut so that we can have healthy digestion and a robust immune system. Bonus: good digestion=good metabolism= weight loss. To learn more about probiotics and why it is essential that you take them, please read Probiotics: the Single Most Important Supplement to Add to Your Diet.

#2 Make one of your meals a green smoothie

Substitute one of your meals for a liquid meal. I usually do breakfast or lunch but a very close family member substituted dinner to amazing results. Green smoothies do not have to be boring! The basic ingredients are: almond or soy milk (or hemp), a handful of greens such as kale or spinach, a protein powder (I adore Sun Warrior Protein Powder, some frozen fruit (I usually use banana and maybe a few berries but you can use any frozen fruit) and a few ice cubes. That’s it. For a great recipe for green smoothies, review my post on the Green Glowing Smoothie here.

#3 Make one of your other meals a large green salad

This could mean you could have a salad for lunch or for dinner. And, the types of vegetables you can add to it or limitless! My favorites right now are avocados and radishes! For those interested, the seeds I have put on top are hemp seeds and my beloved sprouts, which are bursting with nutrition! Flax seeds are another great addition.

#4 Drink 64-75 oz of water daily

I cannot emphasize how important it is to drink enough water in order to detox and hydrate your body. Start your day off with a big glass of water with lemon (further detoxing) and drink throughout your day. Be careful, though, to stop or slow down your drinking around 6pm so that your sleep is not affected. Additionally, do not drink within 30 minutes of eating so that your digestive juices are not diluted.

#5 Exercise 3-4 times a week

Do this for 30 minutes minimum (preferably 45 mins+) and work up a sweat to raise your heart rate, detox and get your energy flowing! This could mean a run or intense Bikram yoga class for some, or a walk for others. Just get out there and do something.

#6 Sweat everyday

Take a steam, sauna or hot bath at least 2 times during the week. Does this mean you have to go to some expensive gym? No! Just take a hot bath at home with Epson Salts. There are few brands that are scented with essences of lavender or eucalyptus. Epson salts will help you cleanse and detox your body. Afterwards take a luke warm/cool shower to wash off. Again, this is to detox your body and I promise that you will feel great!

The first step is making a commitment to changing your body and your life and recognizing that you are going to have to make sacrifices and sometimes these sacrifices are hard to make. Scream at me through the computer, go run it out on the treadmill, write in your journal about how much you hate this cleanse (or me) but do not stray away from what you have committed to do. You will only be cheating yourself!

Via diet and lifestyle coach, writer, raw food chef, GirlieGirl Army Blogger and teacher Katherine Pennington at Be in Balance. Catch her blog Raw Mom and Hot Dog Kids for tips on how to raise healthy kids in a very unhealthy world here.

These immune boosting herbs in finger gelatin recipes are made with fruit juice – so they’re kid-friendly – and are the perfect way to stay healthy during the holiday season without spending a paycheck on prescriptions or hospital visits. Call them “homemade flu shots” or “immunity jello shots,” they pack a ton of anti-oxidants and cold and flu fighting herbs.

Jello Immunity Shots

Which Herbs Boost the Immune System?

There are many herbs that boost the immune system, although not all of them are “jello-friendly”. Body and Soul~Mind and Spirit lists arandanon, astraglaus, calendula, cat’s claw, echinacea, garlic, ginger, hyssop, sage, St. john’s Wort and turmeric. Everyday Health lists cinnamon and carrots and grapefruit. Natural News lists echinacea, ginseng, garlic, bell peppers, ginger, turmeric, gingko biloba, ganaderma, astragalus and cat’s claw. Mint family plants such as peppermint and lemon balm are also anti-viral.

For an easy recipe use some cinnamon sticks and dried ginger root, mint leaves and echinacea tea. I encourage you to experiment with different combinations. Do always check for any drug interactions if you are on medication. Most common culinary herbs are safe, but there are a lot of meds out there so it’s best to double check, especially if you’re consuming in quantity (meds or herbs or both).

Knox Blox with Herbs – Immune Boosting Herbs in Finger Gelatin
Ingredients:

4 envelopes unflavored gelatin

1 cup cold fruit juice*

3 cups fruit juice, heated with herbs or 2 cups hot fruit juice plus one cup tea*

2 tablespoons honey, optional

*Possible fruit/herb combinations include:

Apple/Cinnamon/Ginger – 1 cup cold apple cider, 3 cups hot apple cider simmered with 2 cinnamon sticks and 1/2 teaspoon dried ginger root or 1 teaspoon fresh ginger

Apple-Carrot/Echinacea – 1 cup cold apple cider, 2 cups carrot juice, 1 cup echinacea tea

Apple-Carrot/Ginger – 1 cup cold apple cider, 2 cups carrot juice plus 1 cup apple cider, simmered with 1/2 teaspoon dried ginger root or 1 teaspoon fresh ginger

Apple/Mint – 1 cup cold apple cider, 2 cups hot apple cider, 1 cup peppermint tea

Pomegranate/Lemon Balm – 1 cup cold pomegranate juice, 2 cups hot pomegranate juice, 1 cup lemon balm tea

Orange/Ginger – 1 cup cold orange (or carrot) juice, 3 cups hot orange juice simmered with 1/2 teaspoon dried ginger root or 1 teaspoon fresh ginger

Directions:

Prepare hot ingredients – If using juice with herbs, place juice and herbs in medium saucepot and simmer for 10 minutes. If using tea, brew tea and let steep for 10 minutes, covered, then mix with juice in saucepot and heat to boiling.

Sprinkle gelatin over cold juice in large bowl; let stand 1 minute. Add hot juice and stir until gelatin dissolves completely, about 5 minutes. Stir in honey if desired. Pour into 13x9x2 inch pan. (Half batches can be molded in a bread pan or 9×9 pan.)

Refrigerate until firm, about 3 hours. To serve, cut into 1 inch cubes. Makes about 9 dozen.

Even if you don’t work in a profession like mine where constant hand washing is a must, no doubt you suffer from an age old winter ailment – dry skin. Whether it’s cracked hands, flaky skin or an overall body itch and discomfort, dry skin is no fun. For those of us who don’t have time to take a luxurious bath with expensive hydrating bath bombs every week, we have to improvise.

Here are a few natural recipes for gloriously soft skin you can easily make yourself that can save you that costly trip to the estheticians.

Things to remember: Dry skin needs extra care, especially in removing wrinkles in the skin. One treatment is to routinely perform a face mask at least 1-2 times a week.

Although there are currently a variety of amazing skin care products at a range of prices available at accessible places like Target, it couldn’t hurt to incorporate a more natural array of ingredients into your skin routine, especially since this allows you to be aware of exactly what the ingredients are and their safety levels. Here are 10 natural mask recipes for dry skin solutions:

Tea, Olive Oil & Lime Mask

½ teaspoon of tea
6 drops of olive oil
Juice of 1 lemon
How to create Tea, Olive Oil & Lime Mask : Apply the mixture to your dry skin and let sit about 20 minutes. Once dry, rinse with clean water. Do it once a day. Note: Olive oil can be substituted for coconut oil.

Avocado/Kiwi & Honey Mask

2 tablespoons of avocado or kiwi mashed
1 tablespoon honey
1 tablespoon egg white
How to create Avocado/Kiwi & Honey Mask : Combine all ingredients until blended. Apply to the face after cleansing. Let stand for 15 minutes. Rinse with cold water.

Note: Those over 35 especially want to add the use of egg whites as it can help to firm the skin. For those who are under 30 years old, eliminating the use of egg whites is an option.

Rose Water & Honey Mask

1/2 tablespoons rose water
1 tablespoon honey
How to make Rose Water & Honey Mask: Mix both ingredients, then apply to your face evenly. Let stand for about 15-20 minutes then rinse with cold water. Helps to moisturize and can be used every day.

Apples Mask

Cut the apple into 4 sections. Peel and grate 1/4 of the apples. Keep in refrigerator until cool and then apply on your face. Let sit for 15 minutes. Rinse with cold water. Apples are beneficial to soften dry skin and brighten your skin.

Yogurt, Honey & Lemon Juice Mask

2 tsp vitamin E
2 tsp yogurt
½ teaspoon of honey
Lemon juice to taste
How to create Yogurt, Honey & Lemon Juice Mask : Mix all ingredients. Apply the mask to the entire face and neck. Allow to infuse for 15 minutes. Rinse with cold water until completely clean.

Avocado, Orange Juice & Honey Nourishing Face Mask

2 oz avocado
1 oz orange juice
1 teaspoon honey
1 tsp sugar
5 drops of chamomile essential oil
How to make Avocado, Orange Juice & Honey Mask: Combine all ingredients in a bowl with a fork or whisk. Apply the mask to the entire face and neck. Let stand for 30 minutes to dry; does not need to completely dry. Rinse with cold water until completely clean.
This mask can last up to 2 days if stored in the refrigerator.

Unsalted Butter & Egg Yolk Mask

1 tablespoon unsalted butter, softened
1 egg yolk
How to: Mix both ingredients. Apply the mask to the entire face and neck. Let stand for 10 minutes until dry. Rinse with cold water until completely clean.

Honey, Egg Yolk & Oatmeal Mask

1 teaspoon olive oil (olive oil)
1 egg yolk
1 teaspoon honey
Instant oatmeal taste.
How: Mix all ingredients. Apply the mask to the entire face and neck. Leave on for 10-15 minutes until dry. Rinse with cold water until completely clean.

Mask Aloe Vera, Shea Butter & Coconut Oil

1 teaspoon of aloe vera
1 tsp coconut oil
1 tsp * shea butter
* Shea butter is a substance that is extracted from fruit of Shea (called Shea nut) which has a seed similar to the avocado. Shea butter is known for its usefulness as a moisturizer and emollient.
How: Mix all ingredients and puree. Apply the mask to the entire face and neck. Let stand for 10 minutes until dry. Rinse with cold water until completely clean.

Avocado and Watermelon Mask

1/2 avocado
5 pieces of watermelon
1 teaspoon of organic honey
extra virgin olive oil (olive oil)
juice of 1/2 slice of orange
1/2 tsp oil chamomile
How to: Heat the honey until melted but not too hot; mix with other ingredients. Apply the mask to the entire face and neck. Leave on for 30-35 minutes until dry. Rinse with cold water until completely clean.

Thanksgiving is a great time of year. You get to enjoy time with the family, slow down and relax, not to mention eat a bounteous meal. What’s not so awesome is that tryptophan-induced coma you suffer through the next few days. This week, I share a few recipes from my favorite nutritionist, Kimberly Synder’s blog that don’t break far from the traditional Thanksgiving fare route, but are much healthier for you. Check out these easy swaps from the traditional to better choices…you won’t miss anything. That is, besides excessive bloating and weight gain! Plus, a few of these dishes are perfect for the vegan or gluten-free member of you family.

Unhealthy Appetizer: Cheese and crackers

Cheese and crackers are not only high in fat and calories, but difficult to digest due to the dairy and gluten.

Healthy Substitution: Nut pate and veggie sticks.

Macadamia Nut Pate

My favorite cracker substitute right now are the Mary’s Gone Gluten-Free Crackers. There are plenty of varieties, but if you’re pairing them with something flavorful, I would suggest the original flavor. Also pair with Kimberly’s easy-to-make healthy macadamia nut and sun-dried tomato pate. It’s high in healthy omega-3 fats, and a great start to any Thanksgiving dinner. Here’s the recipe:

Yields: About 1 cup

• 1 cup of raw, unsalted macadamia nuts
• 2 Tbs. fresh lemon juice
• ½ cup sundried tomato, chopped
• ¼ tsp. Celtic or Himalayan sea salt
• 2 Tbs. finely chopped parsley (any variety)
• Black pepper to taste

1. Place the macadamia nuts in the food processor with the lemon juice, and blend well. Next add the chopped sundried tomato and sea salt, and blend again. The mixture will be moist and “crumbly” but not wet at all.
2. Spoon the mixture into a bowl, and mix the chopped parsley throughout the whole mixture.
3. Enjoy by scooping on top of a green salad. Or wrap in collard greens with sprouts. Right before serving I like to add some fresh cracked black pepper to the top, which seems to give it an extra bit of spark.

Unhealthy Main Dish: Deep-fried turkey.

Deep-fried turkey has grown increasingly popular as a Thanksgiving main dish. Unfortunately, it’s high in fat. If you buy that turkey at the grocery store, chances are it is also non-organic.

Healthy Substitution: Organic, free-range turkey.

Organic, Free-Range Turkey

Organic, free-range turkey just looks and tastes better. A little turkey on Thanksgiving is okay if you eat animal protein, but don’t overdo it. Have a small serving of white meat (skip the skin), and then fill up on delicious vegetable side dishes.

Unhealthy Side: Candied sweet potatoes

Candied sweet potatoes are loaded with butter and sugar – neither which will contribute to your overall good health

Healthy Substitution: Thyme-roasted sweet potatoes 

Thyme-Roasted Sweet Potatoes

Sweet potatoes are high in vitamins A and C. They also don’t raise your blood sugar. To make thyme roasted sweet potatoes:

1. Preheat your oven to 450 degrees.
2. Peel and cube a few sweet potatoes.
3. Toss potatoes with two teaspoons of coconut oil, some minced garlic, and some fresh thyme leaves.
4. Arrange in a single layer in a baking pan and roast for about 40 minutes, until the potatoes are slightly browned.
5. Toss with sea salt and fresh cracked black pepper to taste.

Unhealthy Side Dish: Green bean casserole

Laden with dairy, fried onions, fat, and salt, this casserole turns healthy veggies into unhealthy fare.

Healthy Substitution: Green beans with red peppers

Spicy Green Beans and Red Pepper

Double up on these low-fat, healthy, and colorful veggies. To make them, use the following recipe.

Green beans with red peppers

• 1 pound of green beans, stemmed and trimmed
• 1 red bell pepper, seeded and cut into thin strips
• 1 teaspoon coconut oil
• 2 clove garlic, minced
• Red pepper flakes, to taste
• Sea salt and fresh cracked black pepper to taste.

1. Parboil beans in boiling water until they are bright green, about 2-3 minutes. Drain and plunge into ice water to stop cooking.
2. Heat coconut oil over medium high heat in a sauté pan.
3. Saute peppers until they begin to soften, about one minute.
4. Add beans and cook another minute.
5. Add garlic and cook until fragrant – about 30 seconds.
6. Season with pepper flakes, salt, and pepper.

Unhealthy Side: Mashed potatoes and gravy

This side dish is high in fat, and can spike blood sugar because the potatoes are so starchy.

Healthy Substitution: Roasted cauliflower

Roasted Cauliflower Florets

Cauliflower is a great substitute for potatoes, and it has a delicious, nutty flavor when roasted. To roast cauliflower:

1. Preheat your oven to 425 degrees.
2. Brake one head of cauliflower into small florets.
3. Place florets in a single layer in a baking pan.
4. Roast for 20 minutes. Remove from the oven and turn cauliflower over.
5. Return to the oven and roast for another 20 minutes, until florets are browned and can be pierced with a fork easily.
6. Sprinkle with nutritional yeast to give a cheesy taste, if desired.

Unhealthy Dessert: Pumpkin pie with whipped cream

Dairy, sugar, and fat turn a really healthy ingredient (pumpkin) into a sugar, fat, and dairy laden health nightmare.

Healthy Substitution: Raw pecan love pie 

Raw Pecan Pie

This pie is sweet, healthy, and delicious. It contains healthful raw nuts, and it’s the perfect way to end a delicious and healthy Thanksgiving meal.

For Raw Pecan Pie:

Crust:

-       2 cups walnuts

-       3 cups of pitted dates

-       1 cup coconut flakes, finely ground

Pit the dates yourself, extracting each pit and discarding. Add the dates, coconut flakes and walnuts to the food processor and mix on high until thoroughly mixed.

Press the mixture into the bottom and sides of a pie tray. Set to the side.

 Filling:

-    2/3 cup filtered water

-       1 cup raw pecans, soaked about 15 minutes

-       1 cup organic Thompson raisins

-       1 Tbs. vanilla extract

-       1 tsp. nutmeg

-       1/3 cup raw coconut nectar or maple syrup

-       1 tsp. Celtic sea salt

Blend all ingredients together in the blender until smooth. Pour onto the crust of the tray, and garnish with fresh, raw pecans.

Set in freezer overnight, or for at least 5 hours before serving. Remove from freezer for about 10 minutes or so (depending on your freezer) to let it thaw a bit. Slice up and enjoy!

Have a happy, healthy Thanksgiving!

When striving to improve our lives, we’re quick to buy into programs that promise to help us make money, lose weight, or strengthen our relationships. While it might be easier to treat these critical areas in our lives as if they are independent, they’re not. According to business journal Gallup’s comprehensive study of people in more than 150 countries, there are five universal, interconnected elements that shape our lives: Career Wellbeing, Social Wellbeing, Financial Wellbeing, Physical Wellbeing, and Community Wellbeing.

The concept of these five elements has been a hot subject as of late. Breeching the idea into the mainstream has been authors Tom Rath and Jim Harter who wrote New York Times bestseller Wellbeing: The Five Essential Elements, a fascinating, well-researched, scientific blueprint for a happier life while boosting the wellbeing of your friends, family members, colleagues, and others in your community.

This week, HealthSource Solutions and the city of St. Paul host a progressive conference incorporate a holistic nature to their businesses and balance the holistic five elements to improve work conditions and employee health, plus boost morale.

Tuesday, November 13, 2012
7:30 a.m. – 5 p.m.

HealthSource Solutions continues the tradition of hosting this outstanding statewide conference. Over the past 13 years, the conference has drawn 400+ health promotion professionals representing large and small businesses, municipalities, brokers, government offices, schools and healthcare organizations.

This year’s conference theme, “Balancing the Elements of Wellbeing,” has tracks built around the 5 Pillars of Wellness: Career, Financial, Community, Physical/Mental and Social. Step beyond screening and health assessment into a more holistic approach of motivating employees and enriching worksite culture. The conference offers plenty of opportunities to network and share ideas with others and is a great chance to re-energize professionally and gain new insights!

Parking: Attendees are encouraged to park in the RiverCentre Parking Ramp which is located on Kellogg Boulevard and offers skyway access to Saint Paul RiverCentre. Click here for a map to this convenient parking ramp.

St. Paul RiverCentre
175 West Kellogg Boulevard
Saint Paul, MN 55102

Even with the hour saved by Daylight Savings Time, Minnesota winters can get pretty dark, and darkness for some can put a major damper on creativity and energy. Unfortunately, we don’t get blessed with a period of hibernation, so mustering the energy for household chores, daily tasks, long work weeks and tackling creative projects is solely our responsibility.

What we eat is a huge factor in our creative energies. Processed foods high in trans fats, excessive sodium, caffeine and sugar, as well as artificial ingredients, can drain us of creative ideas. Those foods can leave us feeling foggy, uninspired and downright bored, not to mention lethargic, sick and disease-prone.

Incorporating these 29 healthy creativity-boosting foods can bring a spark of light into your routine, and infuse your life with art, inspiration, clarity and ingenuity.

Complex carbohydrates provide the brain with a steady stream of glucose throughout the day. Unlike simple carbs (refined sugar and flours), complex carbs take longer to break down and can be better regulated by the body and the brain. Examples:

1) Whole grain bread
2) Oats
3) Quinoa, check out this delicious and easy recipe for Quinoa Veggie Burgers
4) Brown rice
5) Millet
6) Amaranth
7) Spelt
8 ) Barley

Quinoa Veggie Burger

Essential fatty acids play a crucial role in proper brain function. They help our brains process and understand information, necessary for creative thinking and problem solving. Try getting a well-rounded variety of foods in your diet rich in all of the omegas:

9) Hemp seeds
10) Chia seeds
11) Flax seeds
12) Walnuts
13) Avocados – Not Without Salt shares an amazing recipe for Grilled Avocado Salad + Berries with Honey Creme Anglaise
14) Olive oil
15) Coconut oil – Organic Facts shares the many Health Benefits of Coconut Oil

Grilled Avocado Salad

Antioxidants keep our cells healthy by protecting them from free radical damage. This is especially true in the brain as well as the rest of our body. Antioxidants also boost our immunity, which can keep us from getting sick. That’s a huge bonus, especially if we’re looking to avoid listless time spent on the couch. Try these foods rich in a variety of potent antioxidants including vitamin C, E and beta carotene:

16) Berries – any kind will do – my favorites are blackberries, raspberries and blueberries.
17) Citrus fruits
18) Dark leafy green vegetables (kale, swiss chard, mustard and collard greens). Here’s a yummy recipe for Collard Wraps with Baked Tofu and Cabbage Slaw
19) Broccoli
20) Beets
21) Yams
22) Squash
23) Chocolate – the darker the better. Always look for 70 or higher cacao percentage. When it comes to organic chocolate brands, Dagoba is my favorite for taste and variety.
24) Wheatgrass
25) Spirulina
26) Maca
27) Ginseng
28) Bee pollen
29) Green tea

Collard Green Wraps

I have to admit, despite how completely devoted I am to organic foods and products until recently I never even considered that one of the very things that I use everyday and that constantly comes into contact with my skin and body might be “toxic.” What am I referring to? Beauty products. Dig deep into some of your stand-by beauty lines and you may not like what you see. Chemical-laced, cruelty to animals and even environmentally unsound. Believe me, taking a more ethical approach to beauty doesn’t mean you have to sacrifice make-up quality or functionality, nor does it mean you have to turn into a hemp-loving hippie (unless that’s your thing!).

This week, I introduce you to some of my favorite natural, vegan and organic and ethical beauty products and give you a little insight into why you’ll fall in love with them too. These products fit a range of budgets, plus mesh with a variety of skin types and tones.

*Reviews from the Girlie Girl Army blog. Broken down from line to product.

Josie Maran Cosmetics

Magic Marker Lip and Cheek Stain, $19

WHY: When we first heard about Josie Maran’s beauty line we groaned.. another supermodel pretending to be green?  But then we actually gave it (and her) a chance.  This girl is authentically green, she comes from an eco-conscious family and she lives it like she preaches it – from backyard homebirths to a passionate commitment to holistic living. Equipped with a supermodel’s secret tricks and a nature-loving “eco-preneur’s” vision, Josie created her own signature line of socially and environmentally responsible, Argan Oil-based skincare and cosmetics that work and feel, smell, and look luxe on your bathroom counter. This line definitely lives up to its motto: “Luxury With A Conscience.” Partnering with earth-loving, women-empowering organizations, using the best ingredients, packaging products in recyclable and biodegradable containers, Josie Maran Cosmetics embraces eco-friendly practices that embody Josie’s love—for people and for the planet.

Josie Maran Lip Stain

LINE FAVORITES:  The vegan products in the line are marked with vegan, so it’s easy to figure out which products are safe for you.  Non are animal tested (obviously) and all are paraban free.  We are adoring the basic Argan Oil for body, hair, and face moisturization.  The smell isn’t amazing (it’s neutral) but the results are.  One of our non-vegan beauty reviewers says their mascara (unfortunately it does contain beeswax which some vegans will still use, others won’t) is the best all-natural mascara she has tried.  The best of the line in terms of vegan make up may be the Lip and Cheek Stain which gives lips and cheeks the sexiest and most natural flush.

MuLondon

Organic Rose – Face Moisturiser, 12-24 pds

WHY: This line is handmade in London and totally committed to all natural and cruelty-free beauty.  The entire line is actually certified vegan and cruelty-free.  We are mad for the pungent (in a good way) smells of these moisturizing lotions and cleansers (currently their only offerings.) They contain no mineral oils, parabens, silicones, emulsifiers or other man-made chemicals.

LINE FAVORITES: The Organic Rose Moisturiser.  It smells like pure heaven (the essential oil of rose they use is certified organic and steam distilled – it is not solvent-extracted, as is the case with the cheaper rose absolute, and thirty roses must be used to make a single drop of Rose Otto!) and really works.  The only downside is you do need to emulsify it in your hand to break it up before applying, so it’s not immediately creamy… but once it goes on it’s super rich and luxe.

MuLondon Organic Rose Face Moisturiser

Zinn Beauty 

Zinn Velvet Cleansing Facial Milk, $29.99

WHY:  For centuries, Moroccan women have used Argan Oil to preserve and enhance their skin, hair, and nails. The rarest of all oils, Argan Oil is harvested from the Argan tree which grows exclusively in the South-Western region of the Country, and can only be collected through the intricate process of cracking each individual nut, and extracting the kernel, which is then pressed and ground, to yield the highest nutritive quality of oils. Rich in antioxidants, essential fatty acids, vitamins and plant sterols, Berber women began cultivating Argan Oil pre-modern times, for its healing properties, employing it for a variety of uses from cooking, to topical treatment of skin diseases, to cosmetic uses in the protection of the hair and skin against the harsh, dry, climate of the Moroccan desert. In the 1500’s, the legend of the miraculous Argan Tree and it’s precious oil began to reach Europe, with demand for the exotic oil reaching its historical height in 1867 when it debuted at the International Fair in Paris.  That said, much like Josie Maran Cosmetics, here’s another line that’s mainly focused on Argan Oil.  The packaging is lovely (for the hair oils it’s golden caps and thick glass tasseled bottles – the other products packaging is more basic) and the price is right.   Plus the line is organic and vegan.  You can’t go wrong.

LINE FAVORITES: The Velvet Facial Cleansing Milk is a rich, organic facial cleaner that feels great on the skin and makes you feel super smooth after. It removes make-up incredibly well and has a nice scent.

Zinn Velvet Cleansing Facial Milk

Sibu Beauty

Sea Buckthorn Hydrating Serum, $39.95

WHY: The hype on these products is that they are made from the Himalayan sea buckthorn berry. Known as the “beauty berry” across Europe and Asia, sea buckthorn contains over 190 bioactive compounds that restore, revitalize, and protect youthful beauty.  These hardy berries help nourish skin, hair, and nails with powerful antioxidants and essential fatty acids, including Omega 7 – a key building block to healthy skin, hair, and nails, and also aids digestion and may help you maintain a healthier weight. Sibu Beauty features luxurious natural skin cleansers, moisturizes, and other topical treatments as well as dietary supplements.  The line is totally cruelty-free and organic.

LINE FAVORITES: The Sea Buckthorn Hydrating Serum is like an alarm clock to the face, it feels cooling and tightening going on. This light, non-oily serum will flood your skin with moisture an help deeply hydrate your face ad next to eliminate the tight, dry feeling caused by dehydration.  It’s a nice alternative to thick moisturizers when you want to use something but don’t want that heavy feeling on your face.

Everyday Minerals

Double Ended Angled Blush & Mineral Brush, $12.99

WHY: Everyday Minerals is an organic, vegan and eco-friendly line of make up that  specializes in an innovative collection of products with a spectrum of over 150 vibrant colors and shades that flatter virtually every skin tone.  It’s rare to find an entirely vegan make up line that’s green and works.  This one delivers… and for very reasonable prices (eyeshadows start at $4.50.)  We are also mad for their brush line of synthetics that get make up on smoothly every time. Concealers, lipsticks, even adorable make up bags are available on their site.  The downside? It seems the founder Carina is a fan of Butler Longhorn cow breeding which to us seems highly incongruent with vegan ethics. Everyday Minerals, however, can be found on PETA’s list of approved companies.

If you’re not vegan though, it’s still an amazing organic and eco-friendly line. 

LINE FAVORITES:  The brushes work exceptionally well and are wonderfully priced.  There is a wide range of sizes and angled options for us beauty addicts who love a good set of tools.  All the bases are very natural looking and cover beautifully, the special part about these foundations being that they are powdered and come in (it seems) a billion skin tone options.

Double Ended Angled Blush & Mineral Brush

This week, I wanted to share my latest literary obsession: Return to Beauty: Old-World Recipes for Great Radiant Skin. I must admit, now that I’m in my late twenties, I’ve started noticing wrinkles, dry patches, discolorations. I come from a long line of women whose sole goal, so it seemed, was hydration and nutrition. Vitamins and night and day skin regimens were drilled into me. And when I look at the skin of both my mother and my grandmother – who look at least ten years younger than their actual age – I don’t think to question any of it. Instead, I’m on the constant hunt for new products I can add to my skin routine. Enter Narine Nikogosian’s Return to Beauty book. Let’s face it, skin products – especially the good ones – can be expensive. We don’t all have the money to spend on beauty. With Nikogosian’s book, we don’t have to. She offers DIY recipes, created with simple ingredients found in your cupboards or medicine cabinets for gorgeous, glowing skin.

Return to Beauty offers regimens made from fresh ingredients that can be found right in your kitchen. With recipes for winter, spring, summer, and fall, you can look beautiful throughout the year. Narine Nikogosian’s natural and inexpensive products can be whipped up in less than ten minutes. Have a jar of honey in your pantry? Mix it with a few crushed walnuts to create a sensual, aromatic scrub for oily skin. Use dabs of cottage cheese to lighten under-eye circles, or almond oil to rehydrate cracked lips. Narine also provides recipes based on astrological signs, such as for Scorpio, a Gracious Grapefruit Mask made of grapefruit, egg yolk, and soothing honey to rejuvenate your skin even after a late night.

There are even a couple of recipes in the back of the book for hair preparations: Shiny Hair Mask and Last Bottle of Beer.
Narine is from a long line of Armenian women who have been harnessing the powers of nature to create everlasting beauty. For the first time, she reveals her secrets so that you can have star-worthy skin.

Here’s one of my favorite recipes from the book:
DIY: Tangerine Dream Moisturizer: What you’ll need:

¼ tangerine, peel and pith removed
1 tablespoon sour cream
½ teaspoon flour
1 teaspoon rose oil
What you’ll do:

Preparation: In a blender, combine the tangerine, sour cream, flour, and oil. Mix well.

Application: Apply this to your face every morning and evening after cleansing.

I highly recommend you pick up a copy or order it from Amazon!

There’s something about the crisp fall air that gives me a burst of energy. I’m cleaning; I’m tackling long-forgotten apartment projects; I’m embracing new exercise routines. My body is hijacked by vigor and vim. Maybe it’s my subconscious telling me I have to be active now, because soon I’ll be held captive by winter’s dormant grip. Either way, I’m going to take this surge of liveliness and run with it.

One of my goals for the season is to revisit yoga, so this week’s column is dedicated to the quintessential yoga gear and accessories. Now, I’m not exactly new to yoga, but it’s been a while so I’m practically a newbie. I’ve discovered that when it comes to exercise and fitness, accessories make all the difference. It sounds silly, but headed to a workout prepared – whether it be with your favorite yoga mat or an iPod packed with the perfect jams to get you in the mood – changes your whole perspective on exercising.

If you’re a beginner yogi or perhaps an intermediate wanting to get back in the routine, here are a few items to pick up that will have you loving your fitness practice.

1) Yoga Essentials Mat by Gaiam. If you’re a yoga lover, no doubt you already have Gaiam’s website bookmarked. Gaiam’s yoga mats are latex-free and made of a light-tack non-slip surface. They range in price from under $25 to over $40, plus, you can shop specifics: thickness, stickiness and by practice. Pick your favorite solid, print or customize your own.

Gaiam "Essential Yoga Mat"

2) Yoga Apparel. There are three key elements you’ll want to remember when selecting yoga apparel: comfortability, breathability and support, how fashionable and expensive is a variable left entirely up to you. Some of my favorites places to shop for activewear are Lucy, Lululemon, Target and Gaiam’s line of eco and organic yoga clothing.

Lucy "Hatha Capri Legging" $59.99

Lululemon "My Mantra Pant" $98

Target "C9 by Champion Women's Bootcut Athletic Pants" $27.99

Lululemon "Wunder Under Crop *Bonded Pant" $82

Lucy "Soul Yoga V Neck" $29.99 - $39.99

Lululemon "Power Y Tank Luon Light" $52

Gaiam Mesh Top Tank

3) Water bottle. Oh, believe me, you’ll sweat. Get your hydrate on with an awesome water bottle. Lucy’s CamelBak Podium Chill Bottle is 100% BPA-Free, lightweight, self-sealing and its double-wall construction keeps water cold twice as long as regular sport bottles. Plus, it’s affordable and cool-looking!

CamelBak Podium Chill Water Bottle

4) Gaiam Yoga Block. This Gaiam block is lightweight and provides the stability needed for optimal alignment and deeper poses, especially for beginners. While most yoga studios have blocks you can borrow, having your own makes it easier to practice your poses and improve your strength at home.

Gaiam "Yoga Essentials Block" $21

Another essential for a healthy yoga practice is a clean, fresh smelling mat. There are yoga mat washes you can buy, but why spend the money when making your own yoga cleaning mist is so inexpensive and easily made with natural ingredients found in your cabinets, like vinegar and lavender oil.

Natural recipes for cleaning your mat:

Recipe #1:

• Three drops of tea tree oil
• Two drops of peppermint oil
• Two drops of lavender oil
• Distilled water

Recipe #2
This is for a stronger antibacterial/antifungal spray.

• 1 part warm water with 3 parts white vinegar
• Add 8-12 drops of essential oils like eucalyptus, lemongrass, lavender, mint, or tea tree oil

For both solutions, mix thoroughly and place the solution in a spray bottle.

Spray Cleaning Instructions:

1. Spray your yoga mat cleaner liberally over the surface of your mat. If your mat seems especially dirty, let the cleanser sit and soak in a bit before cleaning it off.

2. Wipe the yoga mat with a wet cloth or sponge. When the cleanser has been thoroughly removed, rub the mat down with a soft dry cloth, like a small towel or washcloth. Now repeat on the other side.

3. Allow your mat to air dry, which should take only about 5 to 10 minutes. If it takes longer than this, try rubbing your mat down more with the towel to remove the excess water and speed up the drying time.

Lavender Oil

Peppermint Oil

Besides being a popular decoration for the fall season or the symbol of Halloween, pumpkins are a great source of nutrition, loaded with Vitamn A and fiber and low in calories. Pumpkins are a storehouse of vitamins, mineral and other healthy nutrients. Whether it is the pulp or the seeds, pumpkins are great for your health and can offer some incredible benefits. Forget the canned stuff; buying whole, local pumpkins is super easy, especially right now.  Just check your local coop or farmer’s market.

Halloween, pumpkin style

First, things you should know about the orange, rotund vegetable:

Nutritional Composition of Pumpkins

High Carotenoids Content – Pumpkins owe their bright orange color to the high amount of carotenoids present in them. Carotenoids assist in staving off the free radicals in the body, and help in preventing premature aging, cardiovascular diseases and other infections. They are also high in Lutein & Zeaxanthin which protect the eyes against free radical damage and prevent formation of cataracts and degeneration of the eye tissues.

Protein – Pumpkin seeds (also known as Pepitas) are a rich source of protein. One ounce of pumpkin seeds contains approx. 7 grams of protein. Their oil is high in phytosterols or plant-based fatty acids and their chemical composition is the same as cholesterol. Phytosterols can replace cholesterol in the body, and help in reducing the blood cholesterol levels.

Essential Fatty Acids – Pumpkin seeds are a rich source of essential fatty acids, which have numerous health benefits. From providing protection against serious health diseases such as high blood pressure, arthritis and cancer to promoting healthy skin and improving brain power, essential fatty acids present in pumpkin oil offer several health benefits.

Vitamin A – Pumpkin is a rich source of Vitamin A. Regular consumption of pumpkin (both seeds and flesh) can promote the health of your eyes and boost your immune system remarkably.

Vitamin C - Vitamin C helps fight free radicals, improves immunity and promotes the production of collagen. The high Vitamin C content in pumpkins also offers protection against various forms of cancer.

Magnesium - Both the pulp and seeds of pumpkin are rich in magnesium, which is an important mineral required for various biological functions. Magnesium is also required for the maintenance bones and teeth.

Potassium & Zinc – Pumpkin is loaded with potassium and Zinc. Studies show that eating a potassium-rich diet can prevent onset of cardiovascular diseases and hypertension. Zinc is important for providing bone density support for people at risk for osteoporosis. It boosts the immune system and promotes reproductive health.

Fiber – Pumpkin flesh is very low in calories and contains abundant quantities of extremely good dietary fiber. It is extremely effective for treating gastrointestinal disorders such as constipation, indigestion, etc. The high amount of fiber also helps in lowering the LDL (bad) cholesterol levels in the blood and in regulating the blood sugar levels.

Health Benefits of Pumpkin Flesh and Seeds

Prostate Cancer – The protective compounds present within the pumpkin seeds, called phytosterols can lower the risk of prostate cancer. These work by shrinking the prostate and stimulating the secretion of chemicals that protect against the transformation of testosterone into dihydrotestosterone (DHT). High DHT levels can cause enlargement of the prostate glands.

Anti-Inflammatory Effect – The Beta carotene present in pumpkin seeds and flesh has antioxidant and anti-inflammatory properties. Regular consumption of pumpkin can protect against joint inflammation and arthritis. Pumpkins have been known to provide relief from inflammation quickly, without the harmful side-effects of anti-inflammatory medicines.

Great on your skin – The high amount of Vitamin A, C and E as well as Zinc present in pumpkin, make it a great choice for those who want a healthy and glowing skin. Have a cup of pumpkin seeds per day to prevent appearance of wrinkles and to keep your skin hydrated and nourished.

Prevents Kidney Stones – Have 5 to 10 grams of pumpkin seeds every day. This stimulates the kidneys and prevents the formation of calcium oxalate stones.

Depression – Pumpkin flesh contains L-tryptophan, a chemical compound that triggers feelings of well-being and happiness. Having pumpkin as a part of your daily diet can keep your spirits high and prevent depression.

Treatment of Parasites – In various cultures especially China, pumpkins are used to treat infections caused by tapeworms and other parasites.

Diuretics – Pumpkins are natural diuretics. These help in flushing out the toxins and unwanted waste material from the body, leaving you refreshed and healthy.

With so many health benefits, it is no wonder that pumpkin is an important part of the list of super foods. Next time you are carving a pumpkin, do not throw away the pulp or the seeds – instead boil, bake or cook them in any form you like. Besides hanging out on your porch bathed in candle lights, keep an extra few in the pantry for whipping up one of these quick, homemade healthy pumpkin recipes (from Cooking Light magazine).

Country Sun Farms by Stillwater, MN

Pumpkin Muffins

Ingredients

For 18 servings

• 2 3/4 cups all-purpose flour
• 1 cup granulated sugar
• 1 tablespoon baking powder
• 1 teaspoon baking soda
• 1 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 1 cup canned pumpkin
• 3/4 cup fat-free sour cream
• 1/3 cup fat-free milk
• 1/4 cup vegetable oil
• 1 teaspoon vanilla extract
• 1 large egg
• 1 large egg white
• Cooking spray
• 1 tablespoon granulated sugar
• 1 1/2 teaspoons brown sugar

INSTRUCTIONS

Preheat oven to 375.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (flour through salt) in a medium bowl, stirring with a whisk. Make a well in center of mixture.

Combine pumpkin and next 6 ingredients (pumpkin through egg white); add to flour mixture, stirring just until moist. Spoon the batter into 18 muffin cups coated with cooking spray.

Combine 1 tablespoon granulated sugar and brown sugar; sprinkle over muffins.

Bake at 375 for 25 minutes, or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack. Yield: 18 servings (serving size: 1 muffin).

Nutritional Information

CALORIES 164 (19% from fat): FAT 3.5g (satfat 0.6g, monofat 0.8g, polyfat 1.9g); PROTEIN 3.5g; CARBOHYDRATES 29.7g; FIBER 1g; cholesterol 12mg; IRON 1.2mg; SODIUM 269mg; CALCIUM 78mg.

Pumpkin Muffin

Pumpkin Ravioli

INGREDIENTS

For 6 Servings

• 1 cup canned pumpkin
• 1/3 cup grated Parmesan cheese
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 6 wonton wrappers
• 1 teaspoon salt
• 1/2 cup chicken broth
• 1 1/2 tablespoons unsalted butter
• Chopped parsley

INSTRUCTIONS

Combine pumpkin, Parmesan, ¼ teaspoon salt, and black pepper. Spoon about 2 teaspoons pumpkin mixture into center of each wonton wrapper. Moisten edges of dough with water; bring 2 opposite sides together to form a triangle, pinching edges to seal. Place ravioli into a large saucepan of boiling water with 1 teaspoon salt; cook 7 minutes and drain in a colander. Place chicken broth and butter in pan; bring to a boil. Add ravioli, tossing to coat. Sprinkle with parsley. Yield: 6 servings (serving size: 4 ravioli).

NUTRITIONAL INFORMATION

CALORIES 162g; FAT 5g (satfat 4g, monofat 1g, polyfat 0g); PROTEIN 6g; FIBER 2g; CHOLESTEROL 17mg; IRON 2mg; SODIUM 505mg; CALCIUM 102mg.

Pumpkin Ravioli

Pumpkin Soup Recipe (from Vegetarian.com)

• 1 tablespoon margarine
• 1 onion, diced
• 1 16 oz can of pumpkin puree
• 1 1/3 cups vegetable broth or No Chicken broth
• 3 cups soy milk, coconut milk, almond milk or hemp milk
• 1/2 tsp nutmeg
• 1/2 tsp sugar
• salt and pepper to taste

Preparation:

In a large saucepan, cook the onion in the margarine for 3-5 minutes, until onion turns clear. Add remaining ingredients, stirring to combine. Cook over medium heat for another 10-15 minutes. Enjoy! Makes 4 servings of vegetarian pumpkin soup.

Nutritional Information:

Amount Per Serving: Calories: 190, Calories from Fat: 63
% Daily Value
Total Fat: 7.0g, 11%
Saturated Fat: 1.2g, 6%
Cholesterol: 0mg, 0%
Sodium: 388mg, 16%
Total Carbohydrates: 24.3g, 8%
Dietary Fiber: 4.9g, 20%
Sugars: 13.1g
Protein: 9.2g
Vitamin A 356%, Vitamin C 11%, Calcium 9%, Iron 17%

Vegan Pumpkin Soup